7.2.13 Training Sessions

Workout 1
5 minutes of Medicine Ball Back Toss to a partner @ 30/20 
Then:
Kettlebell Swing Progression
20 reps @ 40/30 +
15 reps @ 50/40 +
10 reps @ 60/50 +
5 reps @ 80/60
Complete in succession with no rest in between
Then:
6x Deadlift @ 225/155 +
20x Split Jumps +
1-8 BB Thruster Ladder @115/75
Looks like…
Round 1:
6x Deadlift +
20x Split Jumps +
1x Thruster 
Round 2:
6x Deadlift +
20x Split Jumps +
2x Thrusters 
Continue to until 8 Thrusters have been completed.
Then, Grip Work:
20x BB Grip Roll-up @ 95/65 +
30s Dead Hang +
30m 25-45# Plate Pinch Carry +
30m Backward Sled Drag with Fat PVC Grips @ 90-200#
3-4 sets, rest as needed between sets
Then:
Cool Down
 
Participants
[gp_workout1]
 
Workout 2
Prep the shoulders (3-5 minutes)
Then:
Mini-Barbell Complex:
6x Bent-Over Row +
6x Muscle Clean +
6x Push Press
3 sets
Then:
Practice and review HSPUs (5-minutes)
Then:
3-6x HSPU  (mod as needed) +
15m Front-Loaded Barbell Walking Lunge @ 95-115/65-75 (clean from floor)
4 sets
Then:
4×3 Front Squats
Then:
3×5 “Funky” Front Squat
Then:
Cool Down
 
Participants
[gp_workout2]
 
Coach’s Comments
N/A
 
Photos
The 10-minute Airydne Test is one of the more grueling things we do in the gym. There's plenty of mental chatter to sift through in 10-minutes. Keeping one's thoughts positive and empowering is difficult but necessary.

The 10-minute Airydne Test is one of the more grueling things we do in the gym. There’s plenty of mental chatter to sift through in 10-minutes. Keeping one’s thoughts positive and empowering is difficult but necessary. James and I suffering hard.

Amber is SO strong. I'm always giving her a hard time because I expect so much from her. Despite her busy schedule and ignoring my constant banter so still continues to make great gains.

Amber is SO strong. I’m always giving her a hard time mostly because I expect a lot from her. But the truth is I expect a lot because I know she has a lot to give. The Reverse Sled Drag was the icing on the cake for today’s grip training session. Amber holding tight.

Muscle-up + L-Sit to failure.

Muscle-up + L-Sit to failure.